Want To See Something Really Scary?

Yesterday, I called my husband from Costco to ask him, "How much Halloween candy should I get?"  He really wanted to get the big bars this year, a treat for the Trick or Treaters."
Halloween was undoubtedly the biggest holiday of the year when I was growing up.  But it wasn't about the candy.  My brothers would always go through that, take out their favorites, and tell me they we checking for poison.  Yes, I fell for it.   They did throw out anything that had mysteriously opened in the bag.  And any fruit was also tossed for fear of razor-blades.  It was the late sixties, early seventies.  There were a lot of "scares" about Halloween.

Hobo

Back then, we actually had Halloween parties, not Fall Festival's...even at our church.  No one ever seemed offended by our celebration because everyone we knew was there.  It was a night to enjoy being foolish and, at my house, we went all out.  We didn't spend a lot of money on Halloween.  It wasn't about spending (which is good, because we didn't have much).  It was all about getting together as a family, dressing up, and being mischievous.  One Halloween, we emptied out an old cedar chest, dragged it onto the front porch, and filled it with candy (candy was less expensive back then).  My brother and I dressed up to give candy to the kids.  As the little ones came into the yard, my brother led them over to the homemade "casket"...to get their candy.  Some were brave.  Some refused to come closer.  As they approached, I slowly rose from the cedar chest and scared them.  I was only twelve or thirteen but, I was the consummate vampire.  It was very scary.  My best memories of childhood, of family, are from Halloween.
When I left home, my brother continued the tradition in our hometown.  His house is the favorite place in the neighborhood to trick or treat.  He works all year to collect just the right decorations for the big night.  Kids come from all over when they are young and, when they grow up, they come back to assist him in setting up.

Gypsy

I miss the excitement of Halloween.  I miss how it made me feel.
Did I mention I introduced my husband to my parents on Halloween night?  We showed up at their door dressed as "his and hers" werewolves.  I thought it appropriate for a family such as mine and, being the good sport he is, my Sweetie went along with it.
As I was shopping for the candy yesterday, I was somehow saddened.  I know I'm all grown up, but I couldn't help but wish we had a party to attend on my favorite night of the year.  My friends, even my family, they don't really get how much Halloween means to me.  I would, without hesitation, sacrifice every other holiday during the year, to have a memorable Halloween.
Most don't understand, but it makes me think of the best of my childhood.  It makes me think of home.  Planning our costumes, or just the act of decorating for Halloween just makes me all warm and fuzzy inside.
This morning, I went into the dining room, lay out all the treats, and smiled  At least my favorite isn't among the decadent goodies.  No Twizzlers.  There will be no temptation to cheat on my healthy eating regime.  Still, I'll dress up to hand out the candy.  Maybe I'll even turn on some scary "holiday" background music.  This year, we'll take it easy but, next year, I want to be celebrate someplace amazing like in Salem, Massachusetts, or at least have a huge party with friends and neighbors.  I want to dress up, have fun, be mischievous, and well...on that one night...I want to be bad.  I want Twizzlers!

Better go, time to hit the treadmill.  After that, I have to dig around in the garage, find stuff to decorate the house.  Now, where did we put those tombstones?    

One Step At A Time

One Step At A Time

My friends,
         
                 I am participating in the St. Jude's "Give Thanks. Walk." It takes place in our local mall on Saturday, November 19.  My husband and I have four absolutely wonderful healthy kids that I couldn't be more proud of.  I know there are children out there that face horrible issues every day.  And, its not much, but I hope I can do something to help.  St. Jude Children's Research Hospital does amazing things in research and treatment of pediatric cancer and other catastrophic childhood diseases.  Children come from all over the world to receive treatment.  If their insurance can't cover the cost, they are still treated.  No child is ever denied treatment.  No child is turned away because their family cannot pay.  St. Jude's is a solid foundation, a place of hope and love.  When I walk to raise money for St. Jude's, I walk not only to give thanks for my healthy kids, but to give thanks for those who could be healthier through whatever I am able to raise by walking.  Its only 5K, a short walk for me but, on that day, I walk with defined purpose.  I walk for the children...one step at a time.  If you would like to help me in this endeavor, click on the link above the photo to donate.

                                                                              Thanks so much.
                                                                                           
                                                                                              Terry

Practical Slow Cooker Magic

Last night, we were tempted to stay home and just have leftovers.  No, it wasn't because we were too lazy or tired to go out.  Rather, it was because Thursday, I had made my "healthier" slow cooker stuffed peppers. They were delicious.  So yummy in fact, we were looking forward to having the leftovers.  I think I can safely say they were probably the best I’ve ever made, positively bewitching.  Like my mom taught me, I just used a little cooking magic.

I can remember when I was a little girl.  My mom made the best cupcakes ever.  She never ever made them from scratch. I wasn't raised by Martha Stewart.  Mom's cupcakes originated from a simple box brand, but they tasted better than any one else's cupcakes (granted my exposure and experience with food was not as worldly at the time).   

How did she do it?  She tweaked the recipe on the back of the box.  Sometimes, it was a small change like using milk instead of water and sometimes, for bigger dishes, she made grander, braver tweaks.  Mom liked easy and on busy days, so do I.  One thing though...mom never had a slow cooker.  I have found that, with a slow cooker, I can create amazing dishes using a few minor substitutions (like mom) and well…using a bit of practical magic.  

Try this one…

Cut about five green peppers in half lengthwise, take out the innards, and wash.  Set aside to dry. 

You will need one package Spanish rice mix.  Keep the seasoning packet and toss the rice.  Now, combine one pound (maybe a touch more) ground turkey, one cup whole grain brown rice, ½ cup diced celery,  ½ sweet onion, and one egg in a bowl.  Mix it good.  Don’t fret about getting messy.  Get on in there and enjoy.  Squish it all together.  Really...try it.  Getting messy can be liberating.  

Now, divide the meat mixture evenly among the pepper halves. 

In a separate bowl, mix the seasoning packet from the Spanish rice mix, one can tomato soup (low sodium if you can get it), one cup water, and (this is important) one can petite diced tomatoes with green chilies (this is what gives it it’s kick). 

Set sauce mixture aside.     

Go to your slow cooker and pour in one can whole peeled tomatoes.  Lay one layer of filled Stuffed Peppers in slower cooker over the whole peeled tomatoes.  Pour half the seasoned sauce over the first layer of stuffed peppers.  Add a second layer of stuffed peppers, and then pour the remaining sauce over the top layer of stuffed peppers. 

It should be all the way to the top.  Don't worry.  Your caldron won’t bubble over. 

Cover the slow cooker and cook on a low setting for 10 hours.  Yes, I said ten hours.  Look at it this way.  You can work out, shop, whatever you wish.  No need to hover.  The slow cooker does all the work for you. 

When you open the cooker, the smells permeate the room and all of a sudden...everyone is hungry.  Add a side of whole wheat biscuits, or rolls and there you are.  

There will be all sorts of wonderful yummy noises around your table and you know what? 

They won’t whine about the fact that you made their stuffed peppers with ground turkey and whole grain brown rice (in lieu of the traditional ground beef and white rice). 

They won’t think twice about the healthy options you made.  They’ll just smile believing it was some wonderful spell you cast on them, a bit of mom’s slow cooker magic.  

A Fresh Start To The Weekend

It wasn't easy getting through my work out this morning.  Just walking down the stairs was painful.  My knees were acting up again.  I figure its because they've called for snow this weekend.  My knees...they seem to know bad weather is coming even before the news weatherman announces it.  Still, I did my five mile walk on the treadmill.  I had considered walking outside but at 0715hrs, it was around 35 degrees.  I had to face it.  Walk outside?  It wasn't going to happen.  So, I did an especially hard walk faster than usual and at an incline.  Then, I came upstairs.  I was done.  No weights today.  Reason?  My shoulder was also telling me bad weather was coming.  Anyway, when I came up, my stepdaughter was getting ready to do her morning workout.  She'd slept in.  It was a long night for her.  She and my husband had stayed up to watch baseball and it had gone into overtime.  She wasn't really in the mood to work out either.  She mentioned she'd like to walk outside, but wondered how cold it was.  Then, for some reason, out of the blue, I suggested we walk the neighborhood together.  Looking back, I have absolutely for clue where it came from, but there it was...and she said yes.  There was no turning back.  I had committed.
So, I changed out of my drenched work out clothes and into something dry and warm.  By now, the temperature was probably somewhere in the 40's and the sun was beginning to peek through.  In the end, I'd walked a total of nine miles today.  When we got home, everything hurt.  As we walked across our lawn, my knee was throbbing, but I felt good...accomplished.  Instead of hitting the Motrin, I hit the showers.  Good choice.  It helped.
After that, we were both pretty hungry.    Okay...I was starved.  I asked if she had ever been to Zoe's Kitchen?  I had taken the other kids there for lunch last summer and we liked it.  She hadn't been, so we got in her car and headed over.  I don't know how many times I've gone to Wegman's grocery store and passed Zoe's Kitchen thinking, "I really need to go back there."
If you've never tried it, you should go.  The food is, as they advertise..."simple, tasty, and fresh."
When we walked in, I picked up a menu.  I'll admit it was pretty difficult to choose.  It all looked so good.  I went back and forth over whether or not I should get hummus, then finally decided on Spinach roll-ups...warm tortillas filled with spinach, mozzarella, fresh mushrooms, feta, sun-dried tomatoes, scallions, salsa.  She decided on the Greek Chicken Pita...chicken, lettuce, tomato, caramelized onions and feta.  We both had a side of fresh fruit.  Was it yummy?  Let's just say, we left no crumb behind.  Yes, it was amazing.  I can't wait to go back and try something new.  I'm thinking veggie kabobs.  Oh, or maybe their hummus and salad plate.  Wait...maybe I'll have the "Gruben"...grilled turkey, swiss cheese, slaw, and spicy mustard on rye bread.  Mmmm...  Too many choices...I guess we'll just have to keep going back.  Here's the menu so you can check it out.  By the way, they also have carry out and catering.  Remember...make healthy choices.  : )
http://www.zoeskitchen.com/HH%20NC2-NEAST.pdf 

One Choice At A Time

My Personal Journey So Far

Total Miles Walked - 1161

Weight Reps - 55,500 (5lb weights, 10-15lb kettle bells, curl bar, 6 or 8lb medicine ball)

Sit ups, crunches - 15,300

Push ups - 7000

Butt Lifts - 10,000

I added a new vitamin supplement today, a small Vitamin D supplement of 400 iu and a larger one of 1000 iu.  The Nurse Practitioner who treated me last Friday never called back.  Instead, she had someone else call me.  I'll admit I was a bit peeved.  The one who called never even introduced herself.  When I expressed my concern with what I thought was an excessive amount of Vitamin D, she merely said, "Well, that's what she wants you to take.  Its a boost."  I told her I wasn't comfortable with that much of a boost, that I preferred to ease into it.  After all, I wasn't that deficient to begin with.  I was only borderline deficient.  I said, "This is what is going to happen.  I am going to take a supplement in addition to what I am already taking.  I will start at 400 iu and ease into the 1000 iu.  I will also adjust my diet to include more Vitamin D rich foods."  She wasn't happy.  I guess they sort of expect folks to just accept what they prescribe.  Ignorance is bliss.  Me? I did my research.  She'll probably go back and write nasty things in my file.  Its happened in the past.  

The way I see it, I know my body better than anyone.  Right now, I feel amazing.  I don't need to shock my system into submission.  I am an intelligent woman and I'm making excellent choices when it comes my health.  They don't really know me.      

I guess I've had a few bad experiences in the past.  There was the time they gave me too much Topomax (for migraines I once had), twice the dose.  I was so out of it, I couldn't feel my feet.  I would've called the ambulance, but I couldn't reach the phone.  It scared the crap out of me.  When I finally got through, all I got was, "Well, that was wrong."  DUH!  There was the time, in physical therapy, when I was getting traction treatments.  The traction caused my pain to shift to a different location in my back.  They insisted they keep pulling on the same area as before even though it did no good in that location and caused me intense pain.  They said, "You have to go back to the doctor to change your traction."  I got up and left.  I never went back.  Once, long ago, a new doctor tried to put me on a medication with a laundry list of serious side effects without ever once glancing at my file.  Believe me...when it comes to my health, I do as Benjamin Franklin said, "It is the first responsibility of every citizen to question authority."  

Anyway, I advised the woman that called (whomever she was) to let me know if the Nurse Practitioner, who saw me Friday, still wished to retest me in a month to check my Vitamin D levels.  If so, I had no issue with that.             

I got started with the work out early this morning.  While I was watching the local news, I got down and knocked out my fifty push ups bringing me to a total of seven thousand for the year.  I had a small bowl of Fiber One original with soy milk.  Once the boys were gone to school and work, I headed downstairs.  I burned in excess of five hundred and fifty calories on the treadmill alone just by increasing my speed and upping the incline as I went along.  After that, I went straight into my sit ups and butt lifts.  Yes, that's right.  Ten thousand butt lifts for the year...so far.  I know, right?  I tossed the shirt.  It was positively drenched.  Still feeling great, I moved on to my arm exercises...three hundred repetitions.  Oh yeah!  

By now, it was 0830hrs.  I headed upstairs to get the slow cooker going.  My husband has company coming over tonight.  I'm making ground turkey stuffed peppers with whole grain brown rice.  Yum!  After showers, we (my Stepdaughter and I) headed to Costco to pick up a few things.  Then off to Panera Bread for an early lunch.  

At Panera bread, I had the 1/2 soup and 1/2 sandwich meal (black bean soup and tuna salad on honey wheat.  I was tasty and quite filling.  I finished a bottle of water, but I didn't have enough room for the apple.  While we were there, I asked a nice young man named James for the nutritional guide.  They were all out, but he told me about a website that has nutritional information on popular restaurants you might frequent.  www.dietfacts.com 

http://www.panerabread.com/

It's not bad.  You can also access Panera Bread's nutritional guide.  

So, we were home by noon, and it already felt like a full day.  With the stuffed peppers cooking, the house smells wonderful.  Well, would you look at that...the rain stopped.  Its going to be a beautiful afternoon.  

The "D" Dilemma

I received a call from the clinic yesterday afternoon.  My lab results say I am a little low in vitamin D.   They put in a pharmacy request for a supplement.   No worries.  I am to take the supplements and be tested again in a few weeks to see if it helps my "D" levels.  

Right now, I have several questions:

1)  Why am I low?

2)  How much do I really need? 

3)  Can’t I correct the problem by adapting my diet?

I think it’s time to research. 

According to a report in the Archives of Internal Medicine, experts believe that "up to 77 percent of Americans are vitamin D deficient (defined as having blood levels of less than 30 nanograms per milliliter).” 

Note:  -          In this past Saturday’s lab work, my blood levels were at 25 nanograms.  According to the nurse that called, its not critical, but reason to put me on the additional vitamin and retest me at a later date.  According to my research, 20 to 30 is fine, but 30 is desirable.  No worries.  Just how much am I getting?  Let’s see…every morning, I take a multivitamin which gives me 400 (iu) of vitamin D in addition to the 100 iu of vitamin D in my daily calcium chews.  Most references I have found say I should be getting around 600 iu a day.  That would make me just below what is needed.  But, do I need more with all the exercising I do?  Perhaps.  I am burning more calories, using more of what vitamins and nutrients I take in.  Come to think of it, it makes perfect sense that I would be somewhat low.  I do not drink milk and I only have soy milk in my occasional bowl of fiber cereal (which also has Vitamin D).  In case you are wondering, it turns out my soy milk has a higher percentage of vitamin D than the other lowfat or skim milk in our fridge. 

And wait, it’s October.  I’m not out in the sun much.  The sun provides us with vitamin D.  Mmmm...

“Sweetie, Mama needs a vacation.   I’ll pack my bikini.  No really…it’s medicinal.”  Yeah, I'm sure that'll work.  I do eat Salmon, but not every day.  Sometimes I have a veggie omelet (eggs) but, it is rare.  

I’ll pick up the supplement this morning, and we’ll see what happens. While I'm over there, I'll walk three laps at the mall (three laps equals six miles).  

But in addition, I’ll see if I can increase my vitamin D just by my adapting my eating habits.  Maybe its not a dilemma after all.  I can do both.  I can read the food labels, look for better ways to increase my Vitamin D and take the supplements.  

Food Source	Vitamin D (IU)
Cod liver oil+, 1 tablespoon	1,360
Salmon, 3.5 oz cooked	360
Mackerel, 3.5 oz cooked	345
Sardines, 1.75 oz canned in oil	250
Tuna fish, 3 oz canned in oil	200
Milk, 1 cup (fortified*)	100
Orange juice, 1 cup (fortified)	100
Soymilk, 1 cup (fortified)	100
Yogurt, 6 oz (fortified)	60-80
Pudding, 1/2 cup (made with fortified milk)	50
Egg, 1 whole (vitamin D found in yolk)	41
Ready-to-eat cereal, 3/4 cup to 1 cup (fortified)	40
Margarine, 1 teaspoon (fortified)	20
Beef liver, 3.5 oz cooked	15
Swiss cheese, 1 oz	12

http://www.webmd.com/diet/vitamin-d-deficiency
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1357
http://www.powerbar.com/articles/169/vitamins-and-minerals-do-athletes-need-more.aspx

Update:  

We've just returned from walking the mall (6 miles).  I had the chance to check out the new Vitamin D I was prescribed.  I was given a prescription for 50,000 iu.  Yes, I question that amount.  It seems excessive.  I called and left a message for the Nurse Practitioner.  She was very nice when I first saw her, but I am not about to take anything I don't trust and that includes excessive vitamins.  At 50,000 iu, I could actually overdose on Vitamin D.  I plan to get my own supplement (a much smaller dose) and adapt my diet to include more vitamin D rich foods.  I will try to get out more, and get more natural sunshine.  She can still redo the blood test in four weeks, but on my terms.  Never blindly follow.  Mistakes are made everyday.

http://dramaticmedicine.com/2010/08/31/do-you-need-50000-iu-of-vitamin-d/

Nothing Is Impossible

October 2011

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”  ~ 
Francis of Assisi


This morning, at our home, it felt kind of like being at a public gym.  While I was on the treadmill walking uphill and a pretty fast pace, my Stepdaughter was in the next room doing "The Biggest Loser" DVD walk/run with weights (Bob Harper).  We were two sweaty ladies (one twenty something and one forty something) each doing our own thing to stay healthy.
When I finished my routine (I did an extra hundred arm repetitions today of the medicine ball), I went in to see where she was.  She was doing her crunches.  I asked her if she would snap a photo of my "gun" progress.  My last progression photo was taken three months ago.  She gladly agreed.  Luckily there was a camera phone handy.  I don't believe I've gotten much bigger, but that wasn't really my goal.  I just want to keep my definition as I grow stronger overall.  I want to look in the mirror and see that nothing is impossible if I commit to this..this lifestyle of health and fitness.  And I want to be able to show others nothing is impossible if they commit.  It's funny.  I can look back and remember when I was just beginning this project of sorts.  It began as a way of dealing with my issues.  I did yoga to relieve the chronic pain in my back and neck.  Then I walked to relieve the chronic pain in my knees.  I started eating healthier to relieve the chronic migraines.  I knew there were things I would be physically incapable of, but I told myself I would at least do what was possible.
Now, I am starting to see through different eyes.  Now, I know I am finally doing what I once thought impossible... I mean...look at me.  I am becoming (dare I say it?) athletic.  How cool is that?

After our work out, I made a quick trip to the grocery store.  I am making chicken and whole grain brown rice in the slow cooker tonight and I needed celery.  We prepared everything, got it cooking, and headed out for a few errands.  We walked some at the mall.  It was really just an excuse to get out of the house.  Later, we hit Michael's, Bed Bath and Beyond, and Target.  I was hunting to something particular.  While at Target, we stocked up on our Chobani.  It has been going pretty quick as we both love it.  I love that the healthy eating is becoming a family thing.  Last night, we had baked salmon, spinach, peas, and some leftover grilled veggies from the previous night's shish kabobs.  It was yummy.  Later in the week, my husband has a guest coming to dinner.  I am making stuffed peppers with ground turkey, another slow cooker recipe we have fallen in love with.  I'll probably make a salad as well.  Do you make healthy meal choices?  Can we share recipes?  
    

Making A Difference

"Act as if what you do makes a difference.  It does."  ~ William James



This morning, after the boys left for school and work, I headed down to the home gym and hopped on the treadmill.  No pain this morning.  Unusual, unexpected, and very nice.  I watched "The Today show" as I walked my five miles.  No incline today.  Instead, I upped the speed.  It felt wonderful.  Afterwards, I did my fifty push ups (five repetitions...ten at a time).  I started to feel the burn.  Awesome!  I moved over to the mat, locked my feet under the weight bench, and did one hundred sit ups.  I started to feel a little twinge in the middle of my spine.  Crap!  I hate when that happens.  Must be one of my injuries acting up.  I slowed my pace, focused on getting the workout completed without straining myself or twisting the wrong way.  Feels a bit like a lumpy place along my spine.  The pain went away as I slowly stretched it out.  Stretching always helps.  After my made it to the end, I gently spun around and did my butt lifts...one hundred with no problem.  I picked up the five pound hand weights and did my three hundred repetitions.  ten side and in, ten back over the head and up, and ten curls...ten times each...low weight, high repetition equals amazing lady guns.  

January 2011

January 2011

I was a mess when I came back upstairs, but my back was fine.  My knees?  Well, that's another story altogether.  They hurt.  Oh well.  I'm not going to let a little pain get in the way.  There comes a point when you have to ask yourself, "Who is in control...my strengths or my weaknesses?  As Nietzsche said, "What does not destroy me, makes me stronger."  I know I have injuries, but I know my personal limitations and I know that what I am doing...eating smarter and exercising is making a difference.  I used to feel so tired, broken and well...old, it was as if my body was destroying me.  But now, with a little dedication and willpower, that same body is something stronger, something I can honestly say I am proud of.  Yes, I know I need a new photo, but my family is probably getting a little tired of me asking them to snap photos of me flexing.  : P  

July 2011

May 2011

March 2011

While my Stepdaughter was on the computer, I grabbed a quick bowl of Fiber one cereal (with soy milk).  Then we headed out to the ACTS food pantry to drop off the food we were donating.  The folks there were extremely nice.  They even gave us a tax donation form for the stuff we brought in.  There were boxes everywhere, our community's answer to the call made by the local news station.  I asked if there was anything they still needed.  The volunteer that we spoke to said they were still in need of rice, beans (like black beans), and macaroni and cheese...those were the items that went the quickest.  I told him I'd see what we could do.  We can't let our community food pantry run out of food, not when its so easy to donate.   http://www.actspwc.org/
So, if you are in the area, please stop the food pantry.  The volunteers are there with opens arms, happy to sort what you bring, give it to a family in need, and grateful to help us make a difference.   

Well, I'd better go.  Time to throw in some laundry and make one of my vanilla whey protein, mango, peach, and banana smoothies.  Should I feel guilty that every time I drink those, I imagine how tasty they would be with a touch of rum?  Don't be silly.  Its way too early in the day for a foo foo drink and I'm all out of those cute umbrellas.  Make good choices today.         
  

Forty Something

It is a beautiful autumn morning here in Northern Virginia.  My husband and I got up, had coffee and a glass of water, and went for a walk in the neighborhood.  But Brrr...it was chilly out.  Our local NBC weatherman said it was 46 degrees out.  No worries, it went up to 47 degrees after we changed.  I figured I could handle forty something. After all, I am a tough Army lady.  Okay, I'm a tough middle aged retired Army lady.
This wasn't my first time dealing with the cold.  I mean, my basic training was in November.  Oh wait a sec, that was nineteen eighty-one and I was eighteen years old.  Still, this forty something lady wasn't about to let the cold air get the best of me regardless of a little arthritis.  My husband said I was too bundled up for the walk, but I felt good.  I was comfortable.  We'd walked less than a block, when he looked at me and said, "Can we go back now?"  I just laughed.  We kept walking.  A usual recovery day and we ended up walking four miles.  I love walking with him.  It feels like a mini date.  Sometimes, with all that fills our hectic schedules, we have to plan ahead for "us time".      

After our walk, we came back in to the warm cozy house.  He made pancakes for the kids (okay, they aren't really kids anymore, but to us, they will always be little).  I skipped the pancakes in lieu of one of my whey protein smoothies.  Crushed ice, water, frozen blueberries, strawberries, and raspberries, banana, and whey protein mix.  It made two delicious glasses and gave me a boost that will last me until lunchtime.  My Stepdaughter paid me a wonderful compliment.  She said I looked like a cheerleader this morning.  That alone made me feel twenty years younger.  I may officially be a forty something but, this morning, I feel positively twenty something.

Blood Work, A Quick Date, And A Shiny New Toy

Saturday morning began early.  We were up and about at around 0600hrs.  I was worried at first.  When I went to tie my shoes, I twisted my hip.  It hurt so bad, I jerked and knocked my husband's coffee over.  He was so sweet.  He cleaned up my mess and tied my shoes for me.  I guess its getting too cold for this old body.  We might need to adjust the heat in the house a bit.  He went out and turned on the car's seat heaters for me.  I was fine after I walked.  I wished I had time to work out, but not today.  Today, we had to drive over to the clinic's lab to complete the medical check up I had begun the day before.  I still needed to get the blood work.  My husband drove.  I couldn't possibly be expected to drive that early without my coffee.  Granted, I drink decaf, but still...I wanted the company.  We were the first in line for Emad, the lab technician who drew my blood.  He was wonderful.  He looked at my right arm first.  When I suggested he use my left arm in lieu of my right for the more prominent vein (I'm left handed), he didn't hesitate to switch.  Then, with absolutely no pain whatsoever, he got it right away.  I watched as the little vials of blood filled up.  It was quick and easy.    
Afterwards, we went over to the Silver Diner for breakfast.  It was earlier than either of us normally eat, so we kept it light.  More than anything, I wanted the coffee.  My husband ordered a veggie omelet and I ended up ordering a heart healthy local honey nut granola Greek yogurt parfait with Maine blueberries (262cal).  Mmmm..  The sun came up while we were there, so it was kind of romantic...like an early morning date.  We sat there and listened to familiar old tunes from the jukebox while Robert, our server, took care of us.   http://www.silverdiner.com/eat-well-do-well
When we got home, the kids were just beginning to stir.
We made the decision to drive out to Koons Tysons Toyota.  We'd all been searching for a car for my Stepdaughter and my husband spotted a good deal on line.  He had called ahead so, when we arrived, we were greeted by Toney, the most amazing salesperson I have ever had the pleasure of knowing. We all sat down and chatted a bit, he showed us two cars we were interested in, and we took a test drive.  I was impressed right off the bat.  We've purchased quite a few cars over the years.  I had never had a car salesperson give such a thorough overview of cars in question as Toney did today.  He went over everything, even things I hadn't thought of.  He opened every nook and cranny of the car, showed us under the hood, and answered every question.  He was friendly, courteous, and extremely professional.  He went above and beyond what any of us had ever experienced in the past. He even purchased a special key chain for my stepdaughter's new car! She made the comment that, with Toney, she felt comfortable, like he was one of her driver's education teachers...someone who truly cared about her knowledge and safety.  I would return to Koons because of Toney.  So, in thanks for his exceptional service, I'd like to end this blog with a healthy recipe...just for Toney and the wonderful lady he spoke so warmly of...his wife.      

This is something we like to make at the Hurley home.

Take one can drained black beans, add chopped peppers (one of each green, yellow, and red), and one half chopped mango.  Set aside.  Blend the remainder of the mango with Italian dressing until you make it creamy.  Now pour the new mango/dressing blend over the black bean/chopped pepper blend and stir.  You can add or delete if you like.  Its a colorful and tasty side dish that usually feeds four.   Thanks again.  We love the shiny new toy.  Stay healthy.  : )

Time For My Check Up

We were out the door early this morning.  I had a check up scheduled at my clinic.  My Stepdaughter had a job interview afterwards, so she came along for moral support.  I'm not known for being the best patient.  But, that was yesterday, when it seemed I was sick and tired all the time before I became a proactive healthy girl.
This morning, we walked in at about 0830 and checked in at the front desk.  I was supposed to be there at 0845. But my father always said, "If you are more than ten minutes early, you are late."  He was overtly punctual.  I appointment was actually at 0900hrs.
Before long, I was led back to the area where vitals are taken.  The lady checking me in was probably the nicest I've met on a visit there.  I pulled out a little notepad and told her I wanted to write down everything she found, so I could mention it in my blog.  First, she asked if I was feeling any pain.  I said no, that I actually felt really good.  She asked when my last lady time was (you know what I mean).  She smiled when I gave her the exact day.  I mean, who knows their exact day?  Who?  Someone with a log book where they write down everything they eat and drink, every exercise they do, and the specific days they have their lady time...that's who.  I told her about my work out routine, about how a couple of years ago I was miserable with the perimenopausal symptoms.  Then I started working out and eating better...and the symptoms just went away.  She checked my blood pressure.  It was a little off (149/73), so she went and grabbed another one of those inflatable cuffs and tried again.  This time, it was much better...118/80.  Broken cuff?  Maybe.  She took my temperature by using one of those ear thermometers....97.8 normal.  She said my pulse was 75.  I weighed in at 121 fully clothed with shoes.   No worries.  She then led me back to the examination area.  I gave her one of my blogger cards and asked if my daughter could come back and wait with me.  It was no problem.  We sat in there just long enough to take a photo, before the Family Nurse Practitioner came in.  She was extremely nice also.  She explained that my primary care provider was on maternity leave.  That was why I was seeing her instead.  I already knew as it was explained to me when I called and made the appointment.  She asked if I had any concerns.  I told her I had received a notice in the mail letting me know I need a cholesterol check.  She went over the check sheet I had filled out and my family history (I have a family history of diabetes and a personal history with high cholesterol.  She saw that I had had a previous thyroid test that came back negative.  I explained that when they did it, I told them I felt that it was needless.  They were only doing it because I had lost weight.  I had explained to them that I wasn't sick or tired...I was just exercising and eating better.  But they insisted on doing the test regardless.    http://www.nlm.nih.gov/medlineplus/ency/article/003492.htm 
I was unable to get the lipid panel to check my LDLs and HDLs, because I had not fasted for twelve hours prior.  She asked if I could fast tonight and come in in the morning first thing.  She said it gets crowded after a while..better to get it done early.  She also wanted to check my metabolic panel for iron and blood count.  http://www.nlm.nih.gov/medlineplus/ency/article/003462.htm.  So, it looks like I will be getting my blood drawn tomorrow morning.  No problem.  I don't have any issues with needles.  I had given a few gallons of blood over the years before I was stopped because of the Mad Cow scare and those were really big needles.  I miss giving blood.  I really hope they clear me to do it again someday.  The Red Cross said my blood type was universal and it was always packaged up for use in the Pediatric units.  It made me feel like I was helping children.  Let me ask you...how can that not feel good?  
Well, she said after the tests, she would call if there were any issues.  No news was good news.  Three days following the test, I could come in and get a copy if I wanted to see it.  She refilled my multivitamins, (I like the prescription ones because they are smaller, not like the over the counter huge "horse" pills) and said I should not eat or drink anything except water after 1900hrs.  She then did a breast exam, checked my heart beat, and my skin.  She said everything was fine though I had some fibrocystic changes.  For many women, that's normal http://www.nlm.nih.gov/medlineplus/ency/article/000912.htm).  She did say I had nice skin.  Next June, I'm due for a mammogram again (oh joy).  Wouldn't it be great if you could do your mammograms using the buddy system.  It would be less frightening and perhaps even comical.  I can hear it now..."Oh my goodness, your booby pancakes are much larger than mine."
I'll do all those other lady tests then as well.  I gave her one of my cards and she gave me one of hers.  I'll bet she'll read my blog.  I know her assistant did while we were there.  It gives me a warm fuzzy kind of feeling when I hear folks are reading the blog, when they say they learned something new or did something positive because of it.  I think, if they know medical check ups are important to a healthy and fit lady like me, they might feel better about going themselves.  Its not scary.  And its always best to know where you stand.
You know, the other day, someone asked me if my blog earned any money.  My reply was, "No, that's not why I write it.  I want people to know its never too late to get healthy.  I honestly believe getting healthy and being fit should be within everyone's reach...rich, poor, or middle class."  I never intended this blog to be a money making endeavor.  I do this as a way of reaching out to those who want to make better choices, and live fuller, happier lives.  Sometimes it helps to know someone else is taking those steps, difficult though they may be, one step at a time.        
My Stepdaughter and I moved over to the pharmacy section to pick up my multivitamin refill.  The request went in at 0924hrs.  That has to have been the quickest doctor visit I've ever had.  We had my prescription by 0941hrs and were out the door...Seventeen minutes...they were busy.  Afterwards, we walked four miles at the mall.  It was a good day.  After a long night of fasting, tomorrow will be an early morning.  Bring on the blood tests.  Pick a vein...any vein.    

Time To Give From The Heart..Now Please

Last night, the news put out a report that the local food pantry was out of food.
They spoke of a woman with eight kids who showed up to get food and was met by a sign saying the pantry was closed until early November.  The community began donating.  Time to refill the food pantry.
We can't let our neighbors go hungry.  We started going through the cupboards, but it was slim pickens there.
After my work out this morning, I'll be out and about.  I plan on hitting the grocery store and picking up a few more items on their list, then dropping them off.  I sure hope they don't mind all the whole grain.  That's kind of the way we roll lately.  Let's see, where did I put all those new toothbrushes our wonderful dentist gives us every time we visit?  Didn't we get the bulk soap and toilet paper at Costco the last time we were there?  I can spare some of that.
Do you have a local food pantry that you could help stock its shelves?  Time to clean out those cupboards, pick up a few extra items on your next grocery trip.  Time to give from the heart...now please.
  
Food Pantry
Location: 3900 ACTS Lane, Dumfries, VA 22026
Phone Number: 703-221-3186
Fax Number: 703-221-3188


Donation Drop Off Hours:
Monday, Wednesday – Friday: 8:30 am – 4:00 pm (0830-1600hrs)
Tuesday – 12:00 noon – 7:30 pm (1200-1930hrs)


Most-Needed Items:

Food Items Peanut Butter and Jelly Cereal Tuna Boxed Mac and Cheese Spaghetti-Os Spaghetti Spaghetti Sauce Canned Fruits Canned Vegetables Canned Soup The donation is growing...

Refrigerated Items Milk Eggs Meat

Non-Food Items Diapers Deodorant Soap Shampoo Toothpaste Toothbrushes Toilet Paper

A Hidden Treasure

This morning, we got up and worked out.  I hit the home gym for a five mile walk at a 13 minute pace followed by the usual 50 push ups, 100 sit ups, 100 butt lifts, and 300 small weight repetitions.  My Stepdaughter did a 44 minute On Demand 10 lb Extreme Kickboxing with Chris Freytag http://www.exercisetv.tv/trainers/Chris-Freytag-820431087?gclid=CPLyhIyQ9asCFQJ-5Qod7y3IMA#tabs.  By the time we were done, we were both pretty drenched.
After some well deserved showers, we headed out to run a few errands...the post office, the eye doctor to pick up my husband's and my new prescription glasses, etc.. Yes, yes, I know...I have crow's feet.  No worries.  Hey, my stepdaughter tells me you get them from smiling.   How can I possibly complain?
We had time, so we went down to Occoquan.  It was a damp and drizzly day, so the streets and back alleys of Occoquan were a bit like a Ghost Town even at eleven in the morning.  But, I needed to pick up a housewarming gift for a friend and I couldn't think of a better place to get it than my favorite all seasonal store, The Golden Goose.  http://www.goldgoose.com/  Once we had what we came in for, I casually asked the saleslady if she had any recommendations as to a healthy place in town to grab a bite to eat.  She recommended we try "The Blue Arbor Cafe."  http://bluearborcafe.com/   "Where is that?" , I asked.  "We've lived in the area for seven years and I've never heard of it".  She pointed us in the right direction and we headed over.  It wasn't far away.  Maybe a block or so.  It was hidden "off the beaten path".    


I pulled out my glasses and checked out the menu.  I suppose we could have had either breakfast or lunch at that particular time of day, but we both chose to try lunch.  My Stepdaughter had the "Harmon", smoked turkey with pepper jack, jicama, southwestern dressing, tomato & mixed greens on a multi-grain bread.  I wanted something vegetarian so I tried the "Fielding", portobello mushrooms, tomatoes, red peppers, avocado, red onion, alfalfa sprouts with sun dried tomato mayonnaise.  Normally served on multi-grain bread also, I chose to have a spinach wrap instead.  We both had a side of terra veggie chips.  Let me just say, this was without a doubt the absolute best wrap/sandwich I have ever had.  The waitress was courteous, attentive, and welcoming.  The owner, Steve Power, sat right there at a table next to us and chatted.
It didn't feel like the first time we had been there.  It felt warm and comforting like visiting family.  I can't wait to go back to Occoquan.  I think we have found a true hidden treasure.   Next time, we will bring my husband along.  I have a feeling he'll love the "French Orchard" sandwich or maybe the "BLT Nouvelle".  Then again, maybe he'll want to try one of their amazing crepes (I know I want to).  Okay, maybe we should just let him let him decide.  Let's face it...its all good at the "Blue Arbor Cafe."   When you go there, tell Steve I said hello.        

Different Strokes For Different Folks

My husband took his change of clothes for the gym.  He always does.  He'll go at lunch, then grab something healthy to eat afterwards.  I know its not easy to stay in shape with his schedule, but he gives it his best effort.  He does what he can and it works.  
Once it was quiet, my Stepdaughter and I began our individual workouts. Since I was going to be on the treadmill for a hour and fifteen minutes, she decided to try out one of the family workout DVDs.  We both love "The Biggest Loser" and I can safely say we both really miss Jillian Michaels.  We have several of her DVDs in our home collection.  And, what we don't have on DVD, we can get on television "On Demand".
I was still walking when she popped her head in the gym to tell me she was done, that Jillian had kicked her butt today.  She was smiling when she said it.
From that point on, all I could think about was how wonderful it is to have the whole family eating healthier and fitness focused.  Our college kids are both working out at school as well.  I can't tell you how proud this makes me.  Far away from home, yet taking care of themselves.
Even our teenager is conscious of his health.  Its not just school physical fitness or scouts.  He has switched to whole grains, eats his fruits and vegetables and unlike most kids his age, he drinks a lot of water.  I like to take him grocery shopping.  For one, his math skills are better than mine.  For another, his eyes are better.  He reads the labels.  We often play this game where we try to guess the sugar, protein, sodium or calories in certain items.  Some things may surprise you.   
I stepped off the treadmill, and went right to my push ups...fifty.  Then I moved to the mat, locked my feet under the weight bench bar and did my one hundred sit ups.  After that, I shifted around and did my butt lifts.  I finished up with three hundred weight repetitions, drank a glass of water, then came upstairs to find my Stepdaughter.  We started talking about work outs.  I hadn't yet done Jillian's 30 Day Shred, so I asked how it was.  As it turns out, I probably would've had problems completing it with my bad knees.  Even with all I can do, squats and lunges are pretty much out of the question.  No worries.  Everyone does what they can, right?  My Stepdaughter and I are both focused.  Her workout's are fast and furious, while mine are slow and methodical.  My husband's workouts are fit into a busy schedule.  Our college kids work out with friends.  Our teenager works out for positive reinforcement like good grades or merit badges.  Whatever works...
Along the way, as individuals, we find things we love to do so we want to do them on a regular basis.  The point is to do something positive, even its only a change in diet.  As my Stepdaughter reminded me the other day, when I quietly dismissed an afternoon I went up and down the stairs numerous times as a non-workout, she said, "Everything counts."  What's your workout?  

Leaving The Couch Potato At Home

This past weekend, we finally went out and replaced the big flat screen television that was damaged during the power surge.  As the Comcast/Xfinity guy said, "Surge protectors aren't infallible."  Since we set it up, its been kind of a challenge to walk away from.  I mean, the picture is beautiful.  The old me would be sitting around watching television from sun up to sun down.  I am retired after all.  If I wanted to, I could have it on all day.  I'm sure I could make up some excuse like "look at all the laundry I have to do.  I couldn't possibly leave the house today."  
But, in the back of my mind I'd be thinking..."what a slug."  The new me doesn't do that.  The new me rarely turns the television on except for news I watch while I'm on the treadmill, the weekly football I watch with the family, and the occasional On Demand movie we missed in the theaters.  Okay, okay...I have to watch my shows in the evening too.  I love "Glee", "House", and I cannot wait until the new season of "Bones" comes on.  I mean..the new me does push ups, sit ups, and weight repetitions during commercials, so I don't feel too guilty when I have it on.
Still, after the morning news, its off for most for the day.  Let's face it, I'm not the couch potato I used to be.  Nowadays, I am up and about.  One thing I've found to be true is if you are running errands, you aren't sitting at home snacking on naughty stuff possibly widening your already voluptuous curves.
This morning, we needed to run some errands.  While we were in the area, we took a couple of turns walking the mall.  That alone is four miles.  Afterwards, we ran a couple more errands and added another mile.  Five miles...without even trying.  We walked at a fast pace.  We did the occasional stairs.  We talked.  The point is...we were moving.  Moving is always good.  Even on your worst days, exercise makes you feel like you accomplished something (and healthy eating makes you feel even better).
In case you are interested, our mall is open for walkers at 0800hrs, but the stores are closed until 1000hrs.  There is no temptation to shop.  Do you have a favorite place to walk?   Then, my friend, get off the darn couch.  Who really wants to be a googly eyed couch potato?  : )